Pelvic Floor Yoga Poses

The pelvic floor, likewise known as the perineum, is found between the anus and genitals. The pelvic floor is where the root chakra is located, an energy center in the body responsible for inner balance. Just like any brand-new exercise program, consult your doctor initially.

Viparita Karani

Viparita karani, or legs-up-the-wall posture, can unwind the pelvic floor muscles. While in a seated position, bring your right hip to touch a wall. Swivel your body until your legs are resting up the wall and your upper body is lying on the floor. Aadil Palkhivala, director of the College of Purna Yoga, suggests exercising this position for 10 minutes twice a day before working with reinforcing poses for the pelvic floor.

Setu Bandha Sarvangasana

Bridge pose, or setu bandha sarvangasana, carried out with a yoga block in between the knees can help reinforce the pelvic floor. While lying on your back, flex your knees and place the block in between your knees. On an exhale, press your knees into the block, and lift your pelvis off the floor. Hold for 30 to 60 seconds, and repeat two times.

Baddha Konasana

Baddha konasana, or expecteded angle position, did upside down in a pelvic swing, raises the weight of the abdominal body organs off the pelvic floor. While hanging upside down in the swing, flex the knees and bring the soles of the feet together. For novices, using a pelvis swing is best carried out under the assistance of a knowledgeable yoga instructor. Lots of Iyengar yoga studios have pelvic swings.

Mula Bandha

To enhance the pelvic floor, do yoga postures while doing mula bandha, or root lock. On an inhale, contract the muscles surrounding the rectum and genitals, drawing them in and up gently. Release on the exhale. Repeat a number of times. Focus on the perineum while performing this root lock.